13 Tips to improve your brain health
Here is a list of tips to help you achieve and maintain excellent brain health:
- Quality sources of Glucose. Glucose is the brain’s primary fuel source and is metabolized from foods high in complex carbohydrates. Good food sources containing complex carbohydrates include pasta, whole grain breads, whole grains, whole grains cereals, legumes. Grapes and honey are also an excellent food source for glucose. For a top ten list of glucose food sources See Natural Food Sources of Glucose. See also Brain Foods that Protect Mental Health and Mood, Foods that Harm
- Lactose. Lactose is broken down into glucose. Dairy products such as milk, plain yogurt and cottage cheese are excellent sources of lactose. Raw milk contains lactase, the enzyme that breaks down lactose into glucose. More about Raw Milk Nutrient Content. See also Probiotics in Milk Products Improve Brain Function
- Get omega-3 fatty acids in your diet. Oily, cold-water fish, such as salmon, herring, and mackerel, have the highest Omega-3 levels. See Natural Food Sources of Omega-3 Fatty Acids
- Vitamin B’s: The eight vitamin Bs are important to brain health. Lean meat and chicken, fish and eggs are excellent sources of the vitamin Bs.
- Avoid refined sugars, refined carbohydrates, and heavily processed foods. Refined sugars, high fructose corn syrup, refined carbohydrates and heavily processed foods offer empty calories that can cause depression and brain funk.
- Sleep, Rest and Recovery. Good quantity and quality of sleep leave our bodies and minds rejuvenated for the next day. Full sleep enables needed muscle repair, memory consolidation and the release of hormones regulating growth and appetite. Full sleep enables us to be prepared to concentrate, make decisions, and be engaged fully in all our activities. More about Sleep, Rest and Recovery: Tips to Natural Good Sleep. More about 8 Natural Ways to Boost Melatonin for Better Sleep. See also Why Total Darkness Sleep is Best!
- Activity change. To maintain mental freshness, it’s been shown that our mind stays fresh if we change our rhythm about every 90 to 120 minute. In other words, try to minimize falling into daily ruts. More about We have a Daily Rhythm that Impacts Mental Freshness, Energy Capacity and Productivity
- Exercise. Exercise is one of the best ways to keep your brain health and mind sharp. A consistent brisk 40-minute walk three times a week over time. After a year, researchers have found that parts of the brain had grown by up to 2 per cent. This is significant as generally our brain shrinks with age. More about Walking, Exercise Improve Cognitive Brain Function and Size. See also How Exercise Protects Brain from Depression
- Sunshine and Vitamin D. Maintaining healthy vitamin D levels is essential to brain health. The sun is the best source of vitamin D. More about Vitamin D Slows Cellular Aging. More about Benefits of Eye Exposure to Sunlight!. See Infrared Light from Sunlight Health Benefits.
- Saunas. Saunas have significant health benefits. A recent Mayo Clinic study found that beyond its use for pleasure, sauna bathing may be linked to several health benefits, which include reduction in the risk of neurocognitive diseases. More about Health Benefits of Sauna Bathing
- Learn. Learn new things!
- The Vices. Limit or avoid alcohol, smoking and cannabis to limit brain fog. More about Cannabis and Brain Function Study Finds Impact on Working Memory. And see Maternal Antidepressant use can cause Infant Structural Brain Damage
- Seek challenge.
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